6 effective ways to recover from burnout

In today's day and age, who doesn't experience burnout at least once? What's important to note is that recovering from burnout requires an approach that works on multiple levels and includes your physical body, mental health, emotional health and social health among other factors. Based on my professional experience, here are six effective ways I'd recommend you follow to recover from burnout: 

A. Prioritise self-care:  The first and foremost thing to do is to take a step back and prioritise yourself. It is fundamental in the process of recovery. You can start the practice by engaging in simple activities that rejuvenate and recharge you physically, emotionally, and mentally. This can include:  

1. Physical self-care: Regular exercise, a balanced diet and sufficient sleep are crucial- three elements we take so for granted. Physical activity – be it yoga, going on long walks, hitting the gym or attending a Pilates class – can reduce stress and improve mood. Eating nutritious meals and staying hydrated helps maintain energy levels and overall health. Adequate sleep is vital for cognitive function and emotional regulation. It heals and repairs us. 
2. Emotional self-care: Engage in activities that actually bring you joy and relaxation. Dabble in a hobbies like knitting or painting, spend time with loved ones, or practice mindfulness and meditation. These activities help alleviate stress and improve emotional well-being.

Also read: Why pressing pause on active training is good for you

B. Set boundaries: Until and unless you set boundaries, you'd not be able to have space for yourself. This practice involves establishing:

1. Work boundaries: Clearly define your work hours and stick to them. Avoid checking emails or doing work-related tasks outside of these hours. Learn to say no to additional responsibilities that you cannot handle. 
2. Personal boundaries: Allocate time for yourself and your interests. Communicate your needs to family and friends to ensure they respect your personal time.  
    

C. Seek professional help: During our growing up years, recovering from burnout was never talked about or taught. So, at times, recovering from a burnout requires the support of a professional. This can include:  

1. Therapy or counselling: A mental health professional can help you understand the root causes of your burnout and develop coping strategies. They can also provide a safe space to express your feelings and work through emotional challenges. 
2. Medical assistance: In some cases, burnout can lead to or exacerbate physical health issues. Consulting a healthcare provider can help address any underlying medical conditions and provide appropriate treatment. 
    

D. Practice mindfulness and relaxation techniques: Mindfulness and relaxation techniques can significantly reduce stress and improve mental clarity. Techniques to consider include:  

1. Mindfulness meditation: Practicing mindfulness meditation can help you stay present and reduce anxiety. This involves focusing on your breath and observing your thoughts without judgment. 
2. Deep breathing exercises: Deep breathing exercises can calm your nervous system and reduce stress. Practice taking slow, deep breaths holding them
   for a few seconds, and then exhaling slowly. 
3. Progressive muscle relaxation: This technique involves tensing and then relaxing different muscle groups in your body – doing so can help release physical tension.
    

E. Reevaluate and adjust your goals: Burnout often stems from unrealistic or overwhelming goals. Take time to reevaluate and adjust your goals to make them more manageable: 

1. Set realistic goals: Break down larger tasks into smaller, achievable steps. This can make your workload feel less daunting and provide a sense of accomplishment as you complete each step and be flexible about them. 
2. Prioritize tasks: Focus on what is most important and let go of tasks that are not essential. Use tools like to-do lists or planners to organize your tasks and set priorities. 
    

F. Cultivate a supportive environment: A supportive environment can significantly aid in the recovery process. Surround yourself with people who understand and support your need to recover: 

1. Communicate your needs: Let your friends, family, and colleagues know that you are experiencing burnout and need their support. This can include asking for help with tasks or simply having someone to talk to. 
2. Social support: Engage in social activities that you enjoy and that provide positive interactions. Being around supportive people can help lift your spirits and provide a sense of belonging. 
3. Healthy work environment: If possible, work towards creating a healthier work environment. This can involve discussing workload and expectations with your employer or seeking changes that reduce stress. 

Arouba Kabir is an emotional & mental health professional and founder of Enso Wellness in Gurgaon and Bengaluru.  

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